Imatithandiza njira zosiyanasiyana. Yoga kwa oyamba kunyumba

Anthu ambiri amaganiza kuti anati yoga si ntchito zothandiza kwa mfundo chithandizo cha koma kwenikweni si. Aliyense malo (amene amatchedwa asanas) kumakhudza yotsimikizika pa thupi. Makamaka ngati tikulankhula za asanas mozondoka, ntchito imene m'chiuno akhale pamwamba pa mutu. Izi amazipanga zothandiza malo. Ali ndi ubwino ubongo wanu, ndilo kukweza a kapezedwe magazi, ndipo ichi, nayenso, kungachititse osati thanzi komanso zotsatira wauzimu ndi kuphatikiza chizindikiro. Koma kuchita asanas izi kukalowa ndi chimodzimodzi chimene iwo? Okwana pali njira zambiri kwa malo mozondoka, koma aliyense wa iwo n'chofunika kwambiri kuti tichite mokwanira anati yoga. Choncho muyenera ntchito pa zonse zimene mwalandira abwino, ndipo ndiye yekha tikuphunzira chiyani pa makalasi awo anati yoga phindu lenileni.

Viparita karani

Ngati timatenga asanas payokha mozondoka, mmodzi wa anthu otchuka ndi ndendende izi. Si kobvuta kwambiri kuti litsatira, koma ali ndi chidwi kwambiri achire Tinganene kuti akhoza kuthana ndi kudzimbidwa, matenda a m'matumbo ndipo m'mimba zina ndi matenda matumbo. Komanso kulabadira chakuti akutitsogolera kuti asana zabwino yotithandiza chithokomiro England. Koma kodi kuchita? Kuti tichite zimenezi, muyenera pogona pansi, mikono anatambasula pamodzi thunthu. Pa kutulutsa, muyenera kukweza miyendo yanu vertically, kenako patsogolo pang'ono mbali sanachite 90 madigiri ndi za 60. Pambuyo pake, kuchotsa m'munsi torso 45 madigiri ndi manja limbikitse mafupa a chiuno. Izi Viparita Karani. asana muyenera kugwira masekondi osachepera makumi atatu, kulamulira mpweya wake, ndiye pang'onopang'ono kubwerera kuyambira malo. Monga mukuonera, asanas Imatithandiza si monga zovuta monga zingaoneke poyamba.

Sirshasana

Koma sindikuganiza pamaziko a udindo lapitalo, kuti aliyense adzakhala chophweka. kugwedeza Imatithandiza zosiyana kwambiri pakati pawo, ndipo pa chitukuko cha zina mungafunike kwambiri za nthawi. Mwachitsanzo, tingachite shirshasana kuti anthu wamba kuyitana headstand. Ndi mfumu ya asanas onse ndi akuimira malo ofunika luso anati yoga. Akukhulupirira kuti udindo uwu imagwira ntchito kwambiri mankhwala zotsatira. Iwo akhoza atsogolere mkhalidwe wonse wa munthu, kuti kuchiza matenda ambiri ndi zina zotero. Koma kuchidziwa silidzakhala Lofewa, chifukwa mapeto muyenera kwenikweni kuyima pa mutu wake. Anatsindika mkono, ndi manja chatsekedwa ndipo mawondo. Pambuyo pake, mutu wanu mu chidebe anapangidwa kuchokera kanjedza ndi pang'onopang'ono kugwetsera miyendo kuchokera pansi, kutukula torso. Pamene inu mukumverera kuti inu kugwira mwamphamvu zokwanira, anayamba kuwongoka miyendo yake, ndi iwo thupi lonse, mpaka thupi lanu ndipamene mzere wolunjika. Anthu ena amaseka ndi kunena kuti ndi asana Imatithandiza anthu oposa 50, kusonyeza kuti sangathe kuchita ngakhale achinyamata ndipo afunika kuphunzira kwa nthawi yaitali. Koma kwenikweni, ndi kukonzekera yake, mudzaphunzila msanga zokwanira ku mbali iyi.

Sarvangasana

Ngati pachithandara yapita imatengedwa mfumu ya asanas kumatchedwa mfumukazi. Izi asanas china chofunika kwambiri, zimene anthu ena amakhulupirira maimidwe woyamba kukalowa, amene anaonekera mu anati yoga. Monga momwe zinalili m'mbuyomu, ku udindo uwu alibe ubwino zenizeni, chifukwa chonse ndipo ali ndi zotsatira zabwino pa thupi lonse nthawi yomweyo. Kuchita izo kachiwiri, muyenera kugona chagada anu ndi kukweza miyendo yanu, ndiyeno torso m'munsi. Only nthawi iyi, mulibe kusiya. Tsopano muli kukweza ndi chapamwamba torso, ndipo anadula masamba kuchokera pansi. Kumene, kumbuyo pamene m'pofunika limbikitse mmwamba manja ake. Chifukwa, inu adzaima yekha pa mapewa ndi khosi motsatizana thupi lonse mu mzere wolunjika. Monga momwe mukuonera, pachithandara izi nawonso nditaona "kukalowa asana anthu oposa 50" anafotokoza, koma zoona zake n'zakuti anati yoga sakudziwa mibadwo, ndipo ngati mukufuna, mukhoza kuchita anaima pa msinkhu uliwonse. Muyenera kuphunzira zoyambirira zokha ndi chifuniro nyanja. Ndi zothandiza inu zabwino kanema phunziro, amene adzatchedwa "Yoga kwa oyamba kunyumba" kapena chinachake chonga izo, kotero inu mukhoza zowoneka mungawononge bwanji ndi zimene muyenera kuchita.

Ekapadashirsha sarvangasana

Yoga kwa oyamba kunyumba zilipo mwamtheradi aliyense. Koma ngati mwaganiza kukwera pa mlingo wokwererapo, udzapeza kuchita bwino motsogoleledwa ndi mbuye ozindikira amene adzatsegula asanas latsopano kuti palibe inu oyamba. Mwachitsanzo, udindo uwu ndi kusinthidwa a muyezo Sarvangasana. Pamene inu mufika pa pachithandara anakhumba, mulibe chabe kukokera thupi lonse mu mzere umodzi - muli kunatanthauzanso kukhotetsa mwendo pa bondo ndi kuchepetsa monga otsika monga zotheka popanda kusokoneza ena mizere thupi yosalala. Vuto limeneli zambiri zosavuta, koma inu lingathe, ngati inu ntchito mwakhama. Phunzirani asanas woyamba kukalowa kwa oyamba ndi pite ku zoongoka zovuta zambiri.

Padma Sarvangasana

Pamene ambiri mwina mwaona sarvangasana - bwino kwambiri kuti anthu ambiri Imatithandiza asana. "Birch" - amachita ndi chimene chimaphunzitsidwa makalasi maphunziro thupi sukulu ndi sukulu m'munsi, ndi kuti anatengera kwa Sarvangasana tingachipeze powerenga. Komabe, inu amayenda osati mu sukulu amuphunzitse kuchita Padma sarvangasanu kuti m'nthawi yovuta phwando nthawi zonse. Pankhaniyi, pamene inu mufika pa pachithandara komaliza, muyenera pindani miyendo mu malo zamaluwa, nthawi imene udindo kukalowa. Kuti tichite zimenezi, muyenera kulimbitsa thupi yaitali, koma zotsatira za asana izi zosaneneka, ndipo ndicho chimodzimodzi chifukwa tiyenera anati yoga. Imatithandiza asana - izi ndi njanji wanu mwamphamvu thanzi labwino, kupeza mtendere wa mumtima ndi kuwunikiridwa maganizo.

halasana

Izi ndi chidwi kwambiri udindo, monga dzina lake anamasuliridwa kuti "chikhasu". Ndipo kwenikweni, munthu kuchita asana ukupereka thupi lanu mawonekedwe, zofanana kwambiri ndi khasu muyezo. Kodi inu muchita izo? Muyenera kukhala kunja kwa malo tsopano bwino kwa inu mu malo supine kuyamba kulera miyendo. Koma nthawi yomweyo inu safuna kuti limbikitse mpaka kumbuyo ndi manja ake ndipo sanafune kusiya - kupitiriza mpaka zala zako kukhudza pansi. Choncho kutaya miyendo yanu pa mutu wake. Gwirani asana izi masekondi osachepera makumi atatu, kenako nkubwerera ku kuyambira malo.

Depada pidam

Chinanso ndi othandiza kwambiri asana ndi zina kufanana polumostika. Pakuti kukhazikitsa muyenera kugona kuphwa pansi, kenako kuyamba kulera chiuno, kusuntha thupi lanu kulemera pa chidendene ndi manja, kenako mapewa ake, pamene mufika apamwamba zotheka mfundo. Mmalo awa, muyenera yaitali za mmene mu Zochita zina. Palinso miyambo ina yofanana mu umene munthu akhoza zikugwedezeka mu udindo uwu, potero kukula tingati zothandiza, komanso zinthu zimene zingapangitse asana.

kutsina Mayurasana

asana Izi ndi monga mlatho, koma kani Baibulo kwambiri za izo. Apa mukufuna kulowa mu malo mlatho, ndiyeno kuchepetsa mtunda wa pakati manja anu ndi zidendene yochepa. Monga likukhalira Mayurasana, koma si zonse zimene inu muyenera kuchita. Kuti malo a uzitsine Mayurasana, muyenera kusuntha ndi m'manja mwa kulemera pa elbows wake, motero zina Yosefera thupi lanu. asana ameneyu angabweretse pikoko nthenga, ndipo chikhoza kukhala olungama. Moona, iyi ndi imodzi mwa zovuta kwambiri, koma osati mu mawu a njira ndi posungira. Nthawi zambiri, anthu wosaphunzitsidwa simungathe kuchita asana ichi, ndi amene anali kuchita anati yoga pa mlingo zazikulu, sangakhoze kuima mu udindo anakhumba masekondi makumi atatu.

Tsopano inu mukhoza kulingalira asanas kufunika mozondoka, ntchito imene ndi yofunika kwambiri.